What to Eat for All-Day Energy

Fewer than 7 percent of SELF readers in a recent survey told us they have enough energy to make it through the day. Here, your food formula for better days.

Calories fuel your body’s engine. If you exercise a few times a week, you need 1,800 to 2,000 of them a day to maintain your weight; dieters should aim for 1,600 calories. If you’re hitting your mark but are still perpetually pooped, you’re likely filling up on the wrong stuff.

“You should include carbs, healthy fats and lean protein at every meal,” says Jennifer McDaniel, R.D., a spokeswoman for the Academy of Nutrition and Dietetics. “Carbs provide instant energy, fats give longer-lasting energy and protein helps your body build tissue and muscle mass.” A good rule of thumb: Forty-five to 60 percent of your calories should come from carbs, 20 to 35 percent from fat and 15 to 30 percent from protein. In real life, that would look something like this.